This excerpt is straight from Chris Carmichael (yeah, that Lance Armstrong guy’s coach) and Jim Rutberg’s book, “The Time-Crunched Triathlete”. Mr. Carmichael guarantees that a working person, who is short on time, can have race-winning fitness in just 8 hours a week.

The swim workout below is pulled from page 208 of his book. It’s for an Olympic-distance triathlon training program, for intermediate triathletes.

You can find more workouts like this, training plans for sprint- to Ironman-distance races, for beginner to advanced triathletes, in “The Time Crunched Triathlete”.Click here to purchase the book from Triathlon LAB.

Hi Mark. Thank you for visiting and commenting on our blog. The 45 minute bike workout refers to the main set of the bike workout. It does not factor in warm-up nor cool-down. So, you can warm-up for 8 minutes and cool-down for 7 minutes.